Hearty & Healthy Two-Bean and Rice Recipe - 4 Servings

Two Beans and Rice

YIELD Makes 4 servings

For protein and fiber, beans are hard to beat. There are about 5 grams of protein and almost 6 grams of fiber in one 1/3-cup portion of canned kidney beans.

INGREDIENTS

1‑1/2 cups chopped onion 1 cup chopped green bell pepper 1 cup thinly sliced celery 2 cloves garlic, minced 1 teaspoon olive oil 2 cups chopped seeded tomatoes 1 can (15-1/2 ounces) reduced-sodium kidney beans, rinsed, drained and slightly mashed 1 can (15 ounces) black beans, rinsed, drained and slightly mashed 1/4 cup water 1 bay leaf 1/2 teaspoon chicken bouillon granules 1/4 teaspoon ground red pepper 4 cups hot cooked brown or white rice 1/4 cup reduced-fat sour cream 1/4 cup chopped fresh cilantro or parsley

PREPARATION:

1. Spray 3-quart saucepan with nonstick cooking spray; heat saucepan over medium heat. Cook and stir onion, bell pepper, celery and garlic in oil until vegetables are tender.
2. Stir in tomatoes, kidney beans, black beans, water, bay leaf, bouillon and red pepper. Bring to a boil over high heat. Reduce heat to medium-low. Simmer 15 minutes, stirring occasionally. Remove bay leaf. Serve bean mixture over rice. Top with sour cream and sprinkle with cilantro.

This recipe appears in: Vegetarian NUTRITIONAL INFORMATION: Fiber 19 g Carbohydrate 98 g Cholesterol 6 mg Saturated Fat 1 g Total Fat 6 g Calories from Fat 11 % Calories 507 Protein 23 g Sodium 517 mg DIETARY EXCHANGE: Vegetable 3 Starch 5-1/2 Fat 1